Meat & poultry
Meat is a good source of protein and vitamins and minerals, such as iron, selenium, zinc, and B vitamins. It is also one of the main sources of vitamin B12.
For women lean red meat provides iron in a form that is more easily absorbed by the body than iron found in vegetables, beans and wholegrains. Low iron stores can lead to tiredness and increased susceptibility to colds and infections. For men lean red meat is a good source of zinc, beneficial for reproductive health.
Which meats are best to eat?
- Select lean meat and game trimmed of all visible fat. Lean beef, lamb, mutton, veal, pork, venison, rabbit, emu, kangaroo, buffalo and goat are all good choices.
- Select poultry trimmed of visible fat and without the skin. Choose chicken, turkey, duck or other wild birds.
Choose deli meats or sausages that have earned the Heart Foundation Tick where available.
Which meats should I avoid?
- Avoid processed meats like sausages and deli meats like salami.
- Limit foods such as liver, kidneys and paté.
Healthy heart tip
Add lemon zest or juice to grilled meat or fish instead of salt or butter to lift the flavour. Be sure to serve plenty of vegetables with meat dishes.
Find out more about fats and cholesterol.
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